Trifecta Trifecta

Posts Tagged ‘Clean’

Friday 05.24.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, above knees

200m-200m-200m
Run

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean:

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

3 Rounds for Time:

400m Run
20 Hang Power Snatches, 75#/55#
10 Burpees Over-the-Bar

RX: as is
AX: 65#/45#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Run: you should finish your run in 2 minutes or less, scale distance as needed.

Hang Power Snatch: you should be able to complete each set of snatches in 4 sets or less. Scale as needed.

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Monday 05.13.19

Warm-Up

A) 2 Rounds:

10 Wall Balls
10 Sit-Ups
10 Dumbbell Push Press

B) 2 Rounds:

3 Strict Pull-Ups
10 cal Row
10 Ring Rows
10 cal Row
15 Air Squats
10 cal Row

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean
[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

EMOMDAY

Every 2 Minutes x 5 rounds:

3 Bar Muscle-Ups
6 Hang Squat Cleans
9 Calorie Row

RX+: 155#/105#
RX:135#/95#
AX: 95#/65#. Chest-to-bar pull-ups

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Muscle-Up: you should be able to complete all 3 repetitions in one set, scale repetitions as needed.

Squat Clean: you should be able to complete all repetitions in one set. Scale as needed.

Cal Row: Push It! This station should not take you more than 45 seconds.

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Monday 05.13.19

Warm-Up

A) 2 Rounds:

10 Wall Balls
10 Sit-Ups
10 Dumbbell Push Press

B) 2 Rounds:

3 Strict Pull-Ups
10 cal Row
10 Ring Rows
10 cal Row
15 Air Squats
10 cal Row

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean
[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

EMOMDAY

Every 2 Minutes x 5 rounds:

3 Bar Muscle-Ups
6 Hang Squat Cleans
9 Calorie Row

RX+: 155#/105#
RX:135#/95#
AX: 95#/65#. Chest-to-bar pull-ups

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Muscle-Up: you should be able to complete all 3 repetitions in one set, scale repetitions as needed.

Squat Clean: you should be able to complete all repetitions in one set. Scale as needed.

Cal Row: Push It! This station should not take you more than 45 seconds.

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Friday 05.10.19

Warm-Up

A) 2 Rounds:

15m Butt Kickers
15 Air Squats
15m High Knee
15 Sit-Ups

B) 2 Rounds:

5 Knee Raises
3 Toes-to-Bar
5 Burpees
3 Strict Pull-Ups

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Capacity

“Online Qualifier”

8 min AMRAP:

45 Thrusters
45 Toes-to-Bar
45 Cleans
45 Chest-to-Bar Pull-Ups

RX+: 95#/65#
RX: 75#/65#. Pull Up.
AX: 45#/35#. Knee Raises.Ring Row

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Barbell movements: you should choose a weight that you can complete each barbell movement in sets of 10 or more. Scale load as needed.

Toes-to-Bar/Chest-to-Bar Pull-Ups: you should be able to perform the toes to bar and chest to bar movements in sets of 5 or more. Scale the movement as needed.

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Friday 05.10.19

Warm-Up

A) 2 Rounds:

15m Butt Kickers
15 Air Squats
15m High Knee
15 Sit-Ups

B) 2 Rounds:

5 Knee Raises
3 Toes-to-Bar
5 Burpees
3 Strict Pull-Ups

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Capacity

“Online Qualifier”

8 min AMRAP:

45 Thrusters
45 Toes-to-Bar
45 Cleans
45 Chest-to-Bar Pull-Ups

RX+: 95#/65#
RX: 75#/65#. Pull Up.
AX: 45#/35#. Knee Raises.Ring Row

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Barbell movements: you should choose a weight that you can complete each barbell movement in sets of 10 or more. Scale load as needed.

Toes-to-Bar/Chest-to-Bar Pull-Ups: you should be able to perform the toes to bar and chest to bar movements in sets of 5 or more. Scale the movement as needed.

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Monday 04.29.19

Warm-Up

A) 2 Rounds:

250m Row
10 Wall Balls
10m Broad Jump

B) EMOM x 2 minutes:

4 Front Squat, with’ an empty barbell
4 Push Press, with an empty barbell
4 Thrusters, with an empty barbell

– Sit-Ups in the remaining amount of time

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×2

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

“EMOMDAY”

Every 3 minutes x 6 rounds, alternate stations A and B:

A. 500m Row

B.
8 Power Snatches
8 Overhead Squats
8 Burpees Over-the-Bar

RX+:95#/65#
RX: 75#/55#
AX: Front Squats. 75#/55#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Note: you will perform each station 3 times, alternating a total of 6 rounds.

Row: you should not take more than 2:15 seconds for this station, scale according to your 500m row pace.

B: each station should take you under 40 seconds to complete. You should have over 1 minute of rest in this station, scale load and movement as needed.

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Monday 04.29.19

Warm-Up

A) 2 Rounds:

250m Row
10 Wall Balls
10m Broad Jump

B) EMOM x 2 minutes:

4 Front Squat, with’ an empty barbell
4 Push Press, with an empty barbell
4 Thrusters, with an empty barbell

– Sit-Ups in the remaining amount of time

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×2

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

“EMOMDAY”

Every 3 minutes x 6 rounds, alternate stations A and B:

A. 500m Row

B.
8 Power Snatches
8 Overhead Squats
8 Burpees Over-the-Bar

RX+:95#/65#
RX: 75#/55#
AX: Front Squats. 75#/55#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Note: you will perform each station 3 times, alternating a total of 6 rounds.

Row: you should not take more than 2:15 seconds for this station, scale according to your 500m row pace.

B: each station should take you under 40 seconds to complete. You should have over 1 minute of rest in this station, scale load and movement as needed.

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Sunday 09.30.18

Warm-Up

A) 3 Rounds of:

15 Double-Unders
9 Wall Balls
6 Knees-to-Elbows
3 Ring Pull-Ups

B)3 Rounds:

12 Ball Slams
9 Power Snatches, with an empty bar
6 Hang Cleans, with an empty bar
3 Ring Dips

Workout

Double Up the Open!

CrossFit Games Open Workout 14.4

AMRAP 14min:

60 Calorie Row
50 Toes-to-Bar
40 Wall Ball, 20# to 10’/14# to 9′
30 Cleans, 135#/95#
20 Muscle-Ups

– Rest 6 Minutes

CrossFit Games Open Workout 14.1

AMRAP 10:

30 Double-Unders
15 Power Snatches, 75#/55#

Workout Tip

Toes to Bar: if athletes have trouble with toes to bar, scale to knees to elbows then sit-ups.

Wall Balls: athletes should choose a weight where they can complete sets of 8 repetitions everytime they pick up the ball!

Cleans: athletes should be able to complete quick singles for the 30 repetition cleans. Scale load as needed.

Muscle Ups: oh man! Scale to strict ring pull ups if available or scale to 20 chest-to-bar pull-ups. If further scaling is needed, scale to jumping pull ups..

Double Unders: Scale to 60 seconds of practice each round or double the repetitions for each round of 30 double-unders.

Power Snatches: athletes should choose a weight that is light and that they can touch and go repetitions.

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Sunday 09.30.18

Warm-Up

A) 3 Rounds of:

15 Double-Unders
9 Wall Balls
6 Knees-to-Elbows
3 Ring Pull-Ups

B)3 Rounds:

12 Ball Slams
9 Power Snatches, with an empty bar
6 Hang Cleans, with an empty bar
3 Ring Dips

Workout

Double Up the Open!

CrossFit Games Open Workout 14.4

AMRAP 14min:

60 Calorie Row
50 Toes-to-Bar
40 Wall Ball, 20# to 10’/14# to 9′
30 Cleans, 135#/95#
20 Muscle-Ups

– Rest 6 Minutes

CrossFit Games Open Workout 14.1

AMRAP 10:

30 Double-Unders
15 Power Snatches, 75#/55#

Workout Tip

Toes to Bar: if athletes have trouble with toes to bar, scale to knees to elbows then sit-ups.

Wall Balls: athletes should choose a weight where they can complete sets of 8 repetitions everytime they pick up the ball!

Cleans: athletes should be able to complete quick singles for the 30 repetition cleans. Scale load as needed.

Muscle Ups: oh man! Scale to strict ring pull ups if available or scale to 20 chest-to-bar pull-ups. If further scaling is needed, scale to jumping pull ups..

Double Unders: Scale to 60 seconds of practice each round or double the repetitions for each round of 30 double-unders.

Power Snatches: athletes should choose a weight that is light and that they can touch and go repetitions.

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Tuesday 08.28.18

Warm-Up

A) 2 rounds:
200m Row
200m Run
20 Walking Lunges

B) 2 rounds of:

20 seconds Wall Balls
20 seconds Wall Sit
20 seconds Rest
20 seconds Hollow Hold

Strength

Clean, from the floor

3 sets x 3 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

For Time:

40 Overhead Squats, 95#/65#
200m Run
20 Hang Power Cleans, 95#/65#
200m Run
10 Hang Power Snatches, 95#/65#
200M Run

AX: 75#/55#

Workout Tip

Overhead Squats: athletes should be able to complete 10 repetitions everytime they grab the bar. If mobility or range of motion is not there for the overhead squat position, scale to front squats.

Hang Power Clean: athletes should be able to complete 10 repetitions everytime they grab the bar. Scale load as needed.

Hang Power Snatch: athletes should be able to complete 10 repetitions everytime they grab the bar. Scale load as needed.

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Tuesday 08.28.18

Warm-Up

A) 2 rounds:
200m Row
200m Run
20 Walking Lunges

B) 2 rounds of:

20 seconds Wall Balls
20 seconds Wall Sit
20 seconds Rest
20 seconds Hollow Hold

Strength

Clean, from the floor

3 sets x 3 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

For Time:

40 Overhead Squats, 95#/65#
200m Run
20 Hang Power Cleans, 95#/65#
200m Run
10 Hang Power Snatches, 95#/65#
200M Run

AX: 75#/55#

Workout Tip

Overhead Squats: athletes should be able to complete 10 repetitions everytime they grab the bar. If mobility or range of motion is not there for the overhead squat position, scale to front squats.

Hang Power Clean: athletes should be able to complete 10 repetitions everytime they grab the bar. Scale load as needed.

Hang Power Snatch: athletes should be able to complete 10 repetitions everytime they grab the bar. Scale load as needed.

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Thursday 08.09.18

Warm-Up

A) 10-8-6-4-2:

Assault Bike Cal
Med Ball Clean 20lb/14lb
Sit-Up

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
6 Front Rack Lunges.

Strength

Clean

2 Cleans Every 90 Seconds for 12 rounds

Objective: build to a weight that is challenging but leaves room for the athlete to add weight to the bar every 3 rounds. (Compare to 7/31)

Strength Tip

Clean from Floor: if athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back.

Workout

“Power Elizabeth”

21-15-9 for time:

Power Clean, RX: 135#/95#
Ring Dip

Workout Tip

Power Cleans: athletes should be able to perform power cleans in touch-and-go sets with short breaks. Scale load appropriately.

Ring Dips: athletes should be able to complete each set of dips in less than 5 sets per round. Scale to strict pushups if needed.

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